5 Key Marathon Workouts

aaaa3 wrote:

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For what????

@bro science. No MPR does not post on Letsrun anymore. (Now that I typed that some typical letsrun wanker will reply and say that he posts under different names anytime there is an Alana post)

HE DOES NOT POST ON LETSRUN.COM ANY LONGER.

So if I want to run a 3 hour marathon how fast I run my tempos?

I find the 6x1600 workout to be very difficult at 110% of MP. I can do 4 or so but then end up fading. Any suggestions for a substitute workout that would be more manageable? Maybe 3x3200 or 2x5k? MP is 7:00; I've been doing to 1600s at 6:20ish.

The Best Answer wrote:

I find the 6x1600 workout to be very difficult at 110% of MP. I can do 4 or so but then end up fading. Any suggestions for a substitute workout that would be more manageable? Maybe 3x3200 or 2x5k? MP is 7:00; I've been doing to 1600s at 6:20ish.

Instead try 10-12x800 with 200 rest, with the same pace as you would do the miles.

I’m thinking about doing the 10 mile tempo this week, as I’m nine weeks out from my race. But I also have a 16 miler coming in 3 days and don’t want to cram both in the same week… do you think it’d be a good idea to run the 10 mile tempo in the midst of the 16 miler? Essentially having a 3 mile warmup and cool down?

I know MPR doesn’t post here anymore, but anyone with some good marathon training insights and advice would be much appreciated!

I have noticed that since 12 years there is a change:

MPR suggested in thread "Help me break 02:12 marathon" different %(less) regarding:

6mile tempo- old value 105-106%MP, new-104%MP

6x1mile repeats-old value

10mile tempo at MP-old value MP or 102%MP, new value 97%MP-103%MP mile wave

Let discuss this tendency, why today all training paces for marathon became less faster then 12 years before?

.....6x1mile repeat -old value 110%MP, new value 108%MP

Who made this change?

I'm not rereading all of the thread but I think it was probably other posters not MPR.

I would suggest that if you can't do the workouts at the original levels then maybe your goals are a little too high.

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the mile repeats are only supposed to be 110% of marathon pace? I'm not challenging you or anything - I'd just never had anyone tell me how much faster they were supposed to be. I used to race the marathon at 5:50 pace and do my mile repeats at about 4:50 pace which was probably too fast

I would need the context, to see both posts. At one point Mark shifted to more of a "zone" approach (my term, not his) so the 6x1 workout would be 108-110% of MP.

He also toyed around with the calculation at one point as 6:00/mi divided by 1.10 is not the same as 6:00/mi minus the sum of 6:00/mi times .10. He liked one approach better, so 108% may have gotten him closer to his intended pace for the workout.

You also could be reading something that was intended for what he called an "aerobic monster," where the pace of the workout is slightly slower but the volume or density is higher. Mark was a big proponent of playing around with various levers: volume, intensity, density.

I guess it all depends on what you're reading and when.

Great thread with a wealth of information

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Bump for those in spring training blocks getting ready for summer races!

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This thread makes no sense. The OP made some wild statements without giving any context for whom they are aimed at.

I mean, who should do a 24 mile run for Marathon training? Kipchoge maybe.

Why no sense? I am using 5key principle in my training with some adjustements, even with my hobby jogger level I've managed almost all workouts described here... and hit them regularly...